Comparing Nutrients in 100 calories PomegranatesVS Canned Orange Juice
Weight per 100 calories
Pomegranates
121g
Canned Orange Juice
213g
Pomegranates have 1.8 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.
Discover which food has more nutrients per 100 calories - Pomegranates or Canned Orange Juice?
Pomegranates VS Canned Orange Juice Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Pomegranates or Canned Orange Juice?
Lets compare vitamin content per 100 calories of Pomegranates vs Canned Orange Juice:
100 calories of Pomegranates have 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 1.7 times more Vitamin E and 92.9 times more Vitamin K than Canned Orange Juice.
While 100 kcal of Unsweetened Canned Orange Juice contain more Vitamin A and 5.2 times more Vitamin C than Raw Pomegranates.
Both Pomegranates and Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 calories.
100 calories of Pomegranates have insufficient amounts of Vitamin A
100 calories of Canned Orange Juice have insufficient amounts of Vitamin K
Both Raw Pomegranates as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Pomegranates vs Canned Orange Juice:
100 calories of Pomegranates have 4.1 times more Copper, 1.7 times more Iron, 3.2 times more Manganese and 5 times more Zinc than Canned Orange Juice.
While 100 kcal of Unsweetened Canned Orange Juice contain 1.8 times more Calcium, 1.5 times more Magnesium, 1.4 times more Potassium and 2 times more Water than Raw Pomegranates.
Both Pomegranates and Canned Orange Juice contain similar levels of Phosphorus per 100 calories.
100 calories of Pomegranates lack sufficient amounts of Calcium
100 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
Both Raw Pomegranates as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Pomegranates have 7.6 times more Fiber and 1.4 times more Protein than Canned Orange Juice.
Both Pomegranates and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
100 calories of Canned Orange Juice provide inadequate amounts of Fiber
Both Raw Pomegranates as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.